and the other one is done as an interval session. For the threshold, or tempo, session, do one kilometre at an easy pace, then go straight up to your 10-mile to half-marathon race pace for three kilometres, with a one-kilometre cool-down. For the repetition

Standfirst: Author: Bruce TullohPics:Issue date: nov98 /panelKeywords:--Target Time: sub-60 mins or below. Mileage: 50-70 per weekThe week’s total is usually over 50 miles, but an extra 4-mile run, four mornings a week, will bring it up to 70

Standfirst: Author: Bruce TullohPics:Issue date: nov98 /panelKeywords:--Target time: 70 minutes plus. Mileage: 30-35 per week (3 weekdays plus weekends)If you’re planning to be slower than 80 minutes, follow these schedules at your own pace.Week One

Standfirst: Author: Bruce TullohPics:Issue date: nov98 /panelKeywords:--Target time: 60-70 minutes Mileage: 40-45 per weekWeek OneMon 4 miles easyTue 5 miles easy fartlekWed 4-5 miles steadyThu 10 mins easy, 10 mins THR, 10 mins steadyFri Rest

.After each session walk for five minutes to cool down and stretch gently for another five minutes. Don’t worry about speed or distance, time on your feet is your only concern. 3. How to... Start running after 40There is nothing unusual about taking up running